How to Lose Weight on a Budget

January 8, 2022January 8, 2022 Lipedema VeganLeave a comment

Whether your new year’s resolution is to lose weight, go vegan, or follow a budget; this article is for you! I am one of the hundreds of thousands of people who quit their full time job in Fall of 2021. I was a teacher for 10 years before a second career in healthcare/medical education. At the start of the pandemic, I started a local business which took off and allowed for me to become a full-time entrepreneur! I now run three businesses AND am preparing to buy a second real estate property for investment purposes in the next few months!

Being a full-time entrepreneur has been so exciting, but there are certainly aspects that require adjusting when you are coming from the security of a 9-5 career. One of those things is the need for an emergency savings fund! Right after I quit my job, my home’s air conditioner broke (of course!!). $8,000 later, we had a new furnace and AC unit but a dwindled emergency savings fund.

My new year’s resolutions are to continue losing weight on a whole food plant based vegan diet AND to keep my monthly meals under $350 total per person! Here’s how my $350 in food cost is broken down:

$350 divided by 30 days in a month = $11.67 in food costs per day

Three meals a day = $3.89 each Typical meals look like the following:

Breakfast= 2 baked sweet potatoes (97 cents), totaling 0.75 pounds, with a drizzle of maple syrup, cinnamon, salt, and hot sauce. Berry smoothie featuring 1 cup of frozen organic berries ($2.25) and 1 cup of frozen spinach (38 cents). TOTAL COST: $3.60

Lunch= 1.5 cups of rice (appx 50 cents) and 8 oz of frozen vegetable stir fry ($1.39), with 2 tbsp of teriyaki sauce, and an apple (75 cents)! TOTAL COST: $2.64

Dinner= A tray of roasted vegetables, including 3/4 pound of potato ($1 cents) and 2 cups of frozen green beans, (42 cents) and 2 tbsp of ketchup. TOTAL COST: $1.42

Dessert= 2 frozen bananas (60 cents) with 2 tbsp of cocoa powder to make chocolate banana nice cream! TOTAL COST: $0.60

These three meals cost $8.26 for the core food groups, allowing for some wiggle room in purchasing condiments, coffee, almond milk for that coffee, tea, etc!

Over the past several months, I’ve shifted my baseline diet to an ultra nutrient dense, whole food plant based diet. My current shift is to lower the cost of my groceries for financial freedom as I run multiple businesses and build an emergency savings fund! As I enter week three of this new eating and budgeting arrangement, it’s going great! Legumes, whole grains, vegetables, and fruits for the win! Follow my blog and find me on IG for more budget-friendly vegan weight loss tips!

Mindset and Motivation

A Guide to the New Healthier You!

December 8, 2021December 8, 2021 Lipedema VeganLeave a comment

If you are overweight, you have an overweight mindset. As much as we want to feel like victims to a cruel world that made us fat, ultimately it was our decisions that made our bodies overly fat. Recovery starts by realizing that we have a problem with our current behaviors and taking responsibility for the changes we want to see.

If you are eating junky processed foods, it’s no surprise that you “can’t lose weight”. If your day is largely sedentary, it’s no surprise that you “can’t lose weight”. If you eat clean all week and then go buckwild on the weekends, it’s no surprise that you “can’t lose weight”. In contrast, how would your weight look if you walked at least 5 days a week for 45 minutes, if you did strength training at least 2 days a week for 30 minutes, if you broke up long periods of sitting with a quick Zumba workout, if your everyday breakfasts and lunches were predictably healthy yet satisfying, if dinnertime prep consisted of chopping loads of fresh veggies and whole plant foods?

Perhaps you overeat when you are stressed out. Perhaps you can’t say no when your favorite snack foods are on sale. Perhaps you drink alcohol when you are bored or frustrated. Perhaps your alcohol consumption leads to decreased inhibitions when it comes to food choices. How do we get to be the people we want to be? How can we reprogram ourselves so that our baseline behaviors are healthy ones, perhaps with the exception of special occasions?

Highly successful people know that change comes from within ourselves. The change you seek is seeking you. The person you want to be is always one decision away. Each day, we must choose to be the healthier version of ourselves with our thoughts and behaviors. Would the healthier version of you finish off the tray of Oreos? Would the healthier version of you snack on processed foods while watching Real Housewives reruns? Or do those behaviors belong the the old you- the one that is long gone at this moment, because you decide it is so.

One of the first vegan resources I ever came across was a book series called “Skinny Bitch”. Her attitude, while controversial, was that if you wanted to lose weight, you had to stop acting like a fat person. You had to stop eating what fat people eat. And you needed to start behaving more like a skinny person. This approach received some pushback because there is thin line between this type of reasoning and the flawed reasoning associated with addictive eating disorders. However, I think that overweight folks do need to understand that they are never going to be like that one friend who can eat burgers and fries at the drive through and never gain a pound. If your life experiences have taught you that your genes are programed to accumulate adipose, then behaviors must be changed. And that all starts in the mind.

There is incredible research into manifestation and multiple universe theories that assert that we truly design our future with each thought, behavior, and action. However, this all begins with our thoughts- what we think is possible, what we think we are capable of… You are capable of living a healthier life. You are capable of sticking with it. You are capable of turning your life around and being an inspiration to others. But it begins with your decision to be the new you! More to come on mindset and motivation, but please reach out at weightogovegan@outlook.com or comment below if you are ready for the new you!

Fat Loss Strategies · Uncategorized

Hope for Those With Lipedema

November 27, 2021March 16, 2025 Lipedema Vegan1 Comment

I strive to write weight loss articles for all people regardless of age, gender, etc. However, today’s post is specifically written for those who suffer with rare adipose tissue disorders, such as lipedema (NOT to be confused with lymphedema). Whether you have never heard of this condition or suspect you have it, keep reading!

Lipedema is a genetic condition believed to effect at least 15% of women. It is characterized by disproportionate distribution of body fat to the butt and thighs (and sometimes calves). Many people call it “painful fat syndrome” because the fatty accumulations are very sensitive to touch and pressure. It’s typical onset is puberty, and the fat itself is resistant to diet and exercise. Interestingly, lipedema is unlike normal fat deposits. The fatty tissue floats when the body is submerged in water, unlike normal fatty tissue. Additionally, it has less circulatory activity, making it susceptible to “holding on to the cold” even when the body is taken into a warm place following a walk in wintery weather. Observers and sufferers alike often refer to the appearance of the legs as “tree trunks”. Individuals in lipedema are often also diagnosed with Ehlers-Danlos hypermobility syndrome .

When I learned that the extra fat on my hips, butt, and thighs (and the frames of the vast majority of my female family members) was attributed to this untreatable condition, I was both relieved and devastated… relieved that my struggles with weight loss were not just due to my lack of willpower, but devastated in what felt like lifelong sentence to live in a fat suit. The only approved treatment is liposuction, which is expensive and not covered by insurance. Often, it takes multiple liposuction treatments, as the condition progressively worsens over time and can lead to more serious medical challenges.

There is a great debate over the best diet for this condition, but I can attest that a vegan diet is by far the best option to slow the progression of lipedema. From the time the fat accumulation began on my pear shaped body, I experienced pain when walking or running. I would describe the pain as being located in the fat tissue and caused by the vibration of each step I took. However, as I’ve switched to a vegan diet high in anti-inflammatory vegetables, fruit, whole grains, nuts, seeds, etc.; this pain in the tissue is nearly gone. I strongly believe that my dietary choices (high fiber, high water content, high nutrient density, loads of antioxidants, and strict avoidance of inflammatory foods such as dairy, etc.) have prevented me from progressing to the next stages of lipedema. Stage 2 is characterized as the fat from the thigh beginning to hang over the knee, and this has never happened to me in my 20 years since puberty (nearly all of them vegetarian, and the past 12 vegan!). Others my age have already typically seen their lipedema move to stage 2 by this point.

Over the past 12 years as a vegan, I gained about 20 pounds of weight in my arms and belly areas due to excessive enjoyment of vegan junk foods, stressful work conditions, and pregnancy. I am slowly but surely losing this weight now with a clean, whole food plants based diet. This diet has slowed the progression of my lipedema, and is advocated by experts on the topic such as Chuck Ehrlich (see below). I accept that the stubborn lipedema fat that makes me extremely pear shaped may not come off my body without surgical intervention, but I am motivated to lose the non-lipedema fat in order to reduce the risks of disease associated with being overweight/obese, including diabetes, heart disease, and cancers.

2025 Update!

In February of 2025, I designed a 180 Day Lipedema Fat Reduction protocol, which has become the focus of this blog and my social media presence! Follow me on YouTube, Instagram, Facebook, and Pinterest for updates on my weight loss while following this unique diet plan, supplement regime, and intense therapy.

Click “LipedemaVegan eBooks” on the top of this page for my helpful resources to get you started on a lipedema-slowing vegan diet today! Information on my protocol will be released via social media channels first, then via a comprehesive downloadable resource!

This woman suffers from anorexia, but the lipedema fat tissue is unaffected by the starvation.

The stages of lipedema, from http://www.lipedema-simplified.org .

Satiating Plant Based Meals · Uncategorized

5 Must-Have Kitchen Gadgets for your Vegan Weight Loss Journey

November 8, 2021 Lipedema Vegan3 Comments

Microwave steamer: I am absolutely obsessed with this steamer! It is made of silicone, which won’t leach weird chemicals into your food as it cooks. Underneath those luscious veggies, there is a riser that is designed to keep the veggies a few centimeters under the little bit of water you add before placing the lid on. The water boils and circulates to steam the veggies in 8 minutes or less! THIS is why rice and steamed veggies is my fave quick, 10 minute lunch!

Potato Express: This is my favorite contraption for cooking sweet potatoes and potatoes quickly! When I have the time, I oven roast, but at work and when time is limited, I use this fabric bag. Simply wash whole potatoes and pop in the bag. No need to stab with a fork- they will not explode in the bag! A full bag that can lay flat takes about 8 minutes to cook the potatoes! I always have one of these in my desk at work!

Instant Pot: I own two Instant Pots! I have one large one that I cook my rice in each week, and a mini one (linked to the left) specifically for cooking morning oats (1 cup of oats/groats, 3 cups of water, porridge button = makes 2 servings)! This smaller one is great for single meals, while the larger is great for meal prepping!

Silicone baking sheet: These baking sheet covers are game changers. Not only will you save on aluminum foil and cleanup, but they really great in the nonstick department. Although I still use a quick spray of Pam when roasting veggies, these are so quick and easy to clean. AND you will save money on baking sheets. I’ve had mine for years!

Large stainless steel wok: This wok is amazing. My husband cleans the dishes after I cook, and he always raves about this product! When you are eating whole food plant based, you are preparing a LOT of veggies. You will not survive with some medium sized frying pans. This wok is incredibly nonstick AND holds your biggest stir-fries! We use it often to sauté peppers and onions, which can be a messy task with no oil. Soak it with soapy water, and all that gunk comes right off. It’s also stainless steal so you don’t have to worry about any of those cancer causing nonstick coatings! Check it out!

Fat Loss Strategies · Uncategorized

To Count Calories or Not to Count Calories…

November 6, 2021November 8, 2021 Lipedema VeganLeave a comment

Ahhhh few things stir up debate within the “weight loss” community as the topic of counting calories. Several years ago, a YouTuber named Freelee the Banana Girl and her partner DurianRider famously proclaimed that you could achieve extremely low body fat by eating 3000+ calories, as long as they are of plant origin. This led many vegans, myself included, to go to town on all their favorite whole plant foods, and low and behold, we gained weight because we were not exercising as much as this pair. It is true that consistently eating more calories than you burn leads to weight gain, although that is not the only factor that makes people overfat.

However, it is also detrimental to create extreme caloric deficit. Certainly, eating fewer calories than you burn will result in weight loss. But long term extreme caloric restriction has a multitude of side effects including mood disorders, endocrine dysfunction, disordered eating patterns, and so forth. There is also great debate over the term “metabolic damage“. I personally have experienced long term difficulty losing weight after prolonged periods of extreme caloric deficit, so although there is little research to support this concept, I know first hand that it is true.

There is an anti-diet culture on social media today, and it is easy to understand why. For decades, corporations have made billions of dollars selling “diet” products while purposely confusing the consumer. In actuality, these corporations don’t want you to succeed at weight loss. They want you to become hooked on their product to maintain weight loss. This anti-diet culture often pushes a “fat tolerance” message as well, asserting that it is OK to be fat. I know from personal experience that overweight people are often discriminated against. But obese people are at an increased risk of diabetes, heart disease, and cancer- the top killers of Americans.

So what is the answer for those who are striving to achieve their ideal body weight? What is the answer for those who are not comfortable being overweight and obese?

Well, you do need to eat less than you burn, but not too much less. This can be achieved by eating more of the low caloric density foods (indicated in green below) and less of the yellow and red food categories! The foods in the green category below are also filled with water and fiber to increase satiation and fullness, a necessary component of a healthy lifestyle. And we all know what it feels like to be on a diet where you never feel full. A caloric deficit of about 500 calories per day will be the goal, but please know that only calorie calculators (and the ones on exercise machines and pedometers) are wildly inaccurate.

Counting calories daily is not necessary when eating calorie dilute foods! However, once you get into the groove of this whole food plant based lifestyle, I would advise that you enter your calories into a calorie counter to make sure you are not overeating (or undereating), especially if you are coming from a binge eating or disordered eating past. I checked my calories yesterday while following the #eatyourvegchallenge, and found that I was eating 1700 calories which is a great amount for weight loss for my height, weight, and activity level! More about binge eating in my next post!

Fat Loss Strategies · Mindset and Motivation · Uncategorized

7 Reasons Your Past Weight Loss Attempts Failed

November 4, 2021November 4, 2021 Lipedema VeganLeave a comment

You ate too few calories: Sometimes in our excitement at the prospect of reaching our fat loss goals, we cut calories too low which is not sustainable long term. While there is little scientific evidence to support the idea of a broken metabolism, there is evidence to support the fact that eating too few calories for your daily activity level will eventually lead you to quit your plan and revert to the old eating habits that led to weight gain and plateaus. Busy, working men and women simply will not be able to accomplish their duties at work and home if they are only eating less than 1500 calories long term. Although you may want to go “all in”, consider shooting for 1600-1800 daily calorie goal. That is, unless you live a life of leisure!
You reverted back to old eating habits too quickly: Recently, the idea of reverse dieting has come into popularity. This theory is commonly misunderstood. Reverse dieting simply refers to the idea that after a period of caloric deficit (i.e. eating 1400 calories), you must gradually increase your calories to avoid rapid weight regain as you return to your pre-diet caloric intake. By adding 100 calories per week to your diet until you return to your normal of 2000-2500 calories, you can ensure your metabolism adjusts to this increase in calories slowly. The theory also states that returning to pre-diet normal caloric intake will cause you to regain all of the weight that you lost with a vengeance. Sound familiar?
You had no game plan for social events, special occasions, and holidays: Sure, you knew you were starting a diet a few weeks before your birthday. But did you simply write off that day as a “cheat day”, or did you carefully look at the morning after and thoughtfully consider what you would need to do, eat, and think about in order to get back on track? If you consume alcohol, partying with booze is always going to send your blood sugar in a tail spin. Waking up with a slight hangover is not going to be remedied with a portion-controlled bowl of oatmeal and flax seed. If you’re going to have a cheat day, plan on it and don’t go overboard. But if you’ll be imbibing, plan for your healthy eating to resume 36 hours later!
You didn’t eat frequently enough: This one is dedicated to the whole food plant based eaters. When you eat predominantly vegetables, starches, and fruits, you are going to need to eat more frequently than when you were on a Standard American Diet or even a junk food vegan diet. If you are new to veganism, a vegan diet tends to be lower fat than a conventional western diet. If you are switching from junk food vegan to clean eating whole food plant based, than you will notice a difference in your satiation after meals. The dietary fats in nuts, seeds, faux meats and cheeses, and processed foods certainly attribute to slower digestion and prolonged fullness. However, eating a low caloric density diet by avoiding those higher fat foods is an excellent way to drop pounds. Just be prepared to eat four meals per day, if you find yourself struggling to stay full for 5 hours after each meal! Also be weary of intermittent fasting. Active, busy people may struggle with this way of eating long term.
Your plan was far too restrictive: If you plan involved eating the same three meals each day, it was too restrictive. If your plan involved forcing yourself to eat food that you don’t enjoy, it was too restrictive. If your plan was to never eat certain favorite vegan foods ever again, it was too restrictive. You should be excited about all of the possible meals on your eating plan! Get excited by browsing Instagram and Pinterest for plant forward meals!
You lost motivation too easily: So the scale hasn’t budged in two weeks. Women in particular can experience great swings in body weight due to hormones and salt retention. Also, in you happened to start a weight lifting or exercise regimen at the start of your diet, you likely are going to not see any losses on the scale while you concurrently lose fat and gain muscle. Try weighing in every four weeks instead of being preoccupied with the daily fluctuations you see on the scale. For some, an undesirable scale reading is emotionally distressing enough to cause a binge eating episode. Know your self. Step away from the scale if your happiness is associated with that little number.
You didn’t believe in yourself: You must believe in order to achieve. Successful people visualize their success before it has happened. They behave as though they are their best self, and then their best self arrives over time. They stay dedicated to their goals and refuse to give up. A daily visualization while walking your dog may be all you need to shift your thoughts from negative from positive. Best believe, if you go into a healthy eating plan with the following thoughts, you WILL NOT succeed (so come to terms with your negative thought patterns and stay positive):
- “I’ve found over time that I am unable to lose weight.”
- “I know this probably won’t work, but I have to do something.”
- “I never lost weight before, and I’m not going to lose weight now.”
- “This may work for them, but I’m broken.”
- “My medical condition makes it impossible for me to lose weight.”

Fat Loss Strategies

5 Reasons Smart Women Struggle to Lose Weight

September 23, 2021September 28, 2021 Lipedema VeganLeave a comment

Why is it so difficult for smart women to lose weight? Conscientious women practice “calories in vs. calories out”, tediously count calories, set ambitious goals, make promises to themselves to “stick to it” and still fail to lose the pounds. When that doesn’t work, they rigorously research the latest news in the world of diets, try limiting carbs or fats, and invariably fall off the wagon in a binge of the forbidden foods.

How many notebooks or digital files have you created dedicated to your weight loss journey?

How many different people have you partnered with and bared your soul to?

How much money have you invested in your weight loss goals?

How many times have you modified your dietary habits over holidays and celebrations to be a good little girl and stick to your plan?

When you think of the sacrifices you’ve made, are you happy with the results?

I’m guessing that your answer to some of these questions is “no.” There are energetic blockages that can prevent you from losing weight despite what your calorie counting software would lead you to believe. Here are several reasons why you might be doing everything right according to your calorie counter, but the pounds just aren’t coming off:

Your calorie restriction is probably too extreme.

Smart women want to work efficiently and get things done quickly. That’s why they study thermodynamics and put their calories deficit goal on overdrive without realizing that it will cause failure in the end. We’ve all seen extreme deficits work for some, but if you are a serial dieter, it’s time to give that up! Shoot for a 500 calorie deficit and make peace with the fact that the weight loss will be gradual.

You are not a Victoria’s Secret model, so don’t try to eat like one. Thin or petite women who make a living posting Instagram reels of exotic travel destinations need far fewer calories than obese or overweight women climbing the career lady while balancing a hectic family life or social calendar! You may hear of someone losing weight on 1300 calories, but if you are burning 2300 as a 35 year old woman with a stressful job who walks her dogs (almost) daily and squeezes in chores/family/social engagements all evening and weekend — it’s likely not a sustainable target!

2. You are overworked, exhausted, and nearing burnout.

Smart women work challenging jobs. If you are starting a weight loss journey while you are juggling extreme life stressors such as a job change, new baby, breakup, financial stress, etc. you are putting yourself at risk of burnout. If you feel you are overly stressed, attempting to lose weight puts you at risk of burnout. If your method of embarking on a weight loss plan involves hardcore workouts before/after work at the expense of your sleep and mental wellbeing, then you are putting yourself at risk of burnout. Be kind to yourself, and make sure you focus on small healthy changes during tough times, instead of extreme measures that are bound to fail.

3. You are partying too hard on the weekends.

Smart girls work hard and play hard. No matter how “good” you are during the week, if you spend your weekends going through case of hard seltzers, shots, and/or full bottles of wine; you are going to erase that deficit you created all week. Consider limiting yourself to 1-2 libations, if you must imbibe. It’s also worth considering eliminating alcohol all together if you want to ensure that your calorie deficit- you can do this!

4. Your cheat days are off the chain (in a bad way).

Smart girls plan ahead. Listen, cheat day should not consist of multiple meals containing french fries, more than a single serving of rich dessert, or whole bags of potato chips. Yes, it’s absolutely OK to take a break from perfectly clean eating to enjoy an indulgent meal, but if your cheat day is more like a 24 hour or more binge, you need to exam what you are eating during the week. Binging is a natural response to extreme deprivation. Don’t get angry at yourself for falling off the wagon. If you are binging, the root cause if not getting enough nutrients in your diet due to extremely disordered eating patterns. Reexamine your health eating plan, add a few more calories and healthy versions of the foods you crave, and see if you find yourself avoiding the binge.

5. You don’t believe in yourself.

Smart women make intelligent judgements based on the evidence their mind gathers. This one is for the women who have tried and failed repeatedly, for years or decades. It is only logical that you would lose faith in the process and feel you have done it all. It makes perfect sense that the failures of the past are seared in your memory making it hard to have faith in the future.

I would argue that this is the most important idea in this article. Lean in closely: When you don’t believe in yourself, it looks like negative self-talk. It looks like saying “ugh” when you look in the mirror instead of seeing the beauty while doing a great job of sticking to your plan. It looks like saying to yourself and others “I’m on this stupid diet that probably isn’t going to work anyway.” It looks like frantically changing from one extreme diet to another. It looks like giving up after the scale didn’t move in a week or two.

So what is the solution? If you are going to find success, you have to take time to meditate. Many of your previous weight loss attempts were too extreme. They were designed out of desperation during tough times in your life. They were based on fad diets instead of prioritizing health food. Stop living in the past.

Moving forward, you are going to need to visualize your success at losing weight every single day. You are going to need to start living as the healthy woman you intend to be. You are going to think about what it feels like to be at a healthy weight. How would your coworkers treat you? What would you post on social media? What would you buy when you go shopping? What would you wear as a guest to a wedding? Make space in your day for meditation where you train your subconscious to become the new person instead of being stuck in Groundhogs Day as your old, overweight self! More on this topic coming soon… Thanks for reading!

Love, Kelly (your weight loss bestie)